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Foundational Fitness 1

Tak Athletics

General Fitness, Functional Fitness
Coach
TAK ATHLETICS

Whether you are just starting your fitness journey, or took some time off and need to get back into it, minimal equipment workouts are the way to go.

Consistency is the key to gaining traction with any fitness lifestyle. These workouts can be performed with limited equipment anywhere and anytime, making it easier to stay on track!

The Foundational Fitness Program system is designed to be progressive, with each program building upon the previous one. As you get stronger, more mobile, and build more endurance, the next program will challenge you just a bit more.

Features
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Programming 5 days per week
Minimal equipment strength, mobility, and conditioning that's designed for beginners or those just returning to fitness from an extended break.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. All programming is done through an app!
Equipment
Required
Body weight only
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Sample Week
Week 1 of 4-week program
Sunday
Foundational Fitness - Program 1

A1

3D Lunges

2 x 3

A2

Alternating Spiderman to Stationary Inch Worm

2 x 3

A3

Alternating Lateral Lunge with T-Spine Rotation

2 x 5

A4

Standing Shoulder C.A.R.S.

2 x 3

B1

Towel Reverse Lunge

3 x 8

B2

Standing Towel Pull Apart Iso

3 x 3

C1

Iso Bridge with Alternating Extension

3 x 10

C2

Push Ups Knees Bent

3 x 8

D1

Crunches - Arms at Ears

3 x 12

D2

Bicycles

3 x 24

D3

Half Wipers

3 x 14

Monday
Foundational Fitness Program 1

A1

90/90 Pigeon

2 x 10

A2

Cossack Groin Rock

2 x 10

A3

Hamstring floss

2 x 10

A4

Kneeling Hip Flexor Stretch

2 x 5

A5

Yoga pike

2 x 5

B

Treadmill Work

1 x 30:00

Tuesday
Foundational Fitness - Program 1

A1

World's greatest to pigeon

2 x 2

A2

Inch Worm

2 x 5

A3

Hip Hinge

2 x 8

B1

Body Weight Supported Single Leg Deadlift

3 x 8

B2

45 Degree Wall Slide

3 x 6

C1

Alternating Bridge March

3 x 6

C2

Push Ups Knees Bent

3 x 8

D1

Bicycles

3 x 10

D2

Bent Knee Hollow Body Hold

3 x 1 @ 15

D3

Half Wipers

3 x 10

E

Treadmill Work

1 x 20:00

Thursday
Foundational Fitness - Program 1

A1

Kang Squat

2 x 6

A2

Pike with Knee Extension

2 x 5

A3

Shoulder C.A.R.S. in half kneel

2 x 3

B1

Low Alternating Skaters

3 x 0:20

B2

In / Out Steps

3 x 0:20

B3

Spiderman to Cossack

3 x 0:20

B4

Alternating Lateral Lunge with T-Spine Rotation

3 x 0:20

B5

1 1/2 body weight squats

3 x 0:20

C1

Arms Overhead Dead Bug

3 x 5

C2

Flutter Kick

3 x 10

C3

Eldoa - 2 feet up

3 x 10

Friday
Foundational Fitness - Program 1

A

Hip Series

1 x 1

B1

Cat Cow Stretch

3 x 5

B2

Wall Glute Stretch

2 x 0:30

B3

Half Kneel Hip Flexor Stretch Hands On Wall

2 x 0:30

B4

Groin Rock

2 x 10

Coach
coach-avatar TAK ATHLETICS

Roger Takahashi has been at the forefront of strength and conditioning for the past 20 years. For almost 20 years, he served as a Director of Strength and Conditioning / Head Strength and Conditioning Coach in the National Hockey League. He has written several articles and given several talks regarding injury prevention as well as sports training, and has lectured at the university level.

Foundational Fitness 1